We were contemplating the 10 guests that would soon be assembling for our Thanksgiving celebration, and fretting about whether we had enough turkey, stuffing, cranberry sauce, sweet potatoes, pecan, apple and pumpkin pies, asparagus, salad, Brussel sprouts, hors d’oeuvres, when we received an email from Lauren Smith, director of information for Fairview Hospital. Her message was well timed.
She writes:
“As I was walking to the hospital this morning, I wondered what the Fairview Hospital Emergency Department tends to see most on Thanksgiving. I thought perhaps it was cuts from carving accidents but when I asked Director of the Emergency Department, Dee Dee Rintoul, RN, she reported that what is most common occurrences are indigestion and gall bladder issues from all the rich food.
“So I asked our wonderful nutrition team, Deb Coons and Robert Hoechster, who run our Operation Better Start and Mindfulness Based Eating Programs, if they had any tips for all our friends in the community. Together, they came up with these five tips. Maybe you can share them with your readers! Might save a few trips to the Emergency Department this year!”
A splendid idea, Lauren.
— D.S.
Here are the tips from the Fairview staff:
This year, save the stuffing for the turkey! By following these five simple mindful eating tips, you can learn to experience the maximum amount of pleasure from all your favorite holiday treats, while avoiding indigestion and those unwanted extra pounds.
- Only eat when you are hungry!
Take a moment to notice how hungry you are. If you’re not physically hungry, consider if you feel like eating social reasons. If so, socialize a bit longer and wait until you’re hungry to eat. If it’s because you’re stressed, skip the treat and try venting to a friend.
- Stop when you are full.
Pay attention to sensations that signal you that you are beginning to feel full and decide when you want to stop eating. After a good meal do you want to be comfortable and satisfied, or suffering and miserable with indigestion? You can always have more later, when you are hungry again.
- Develop your Inner Gourmet!
Don’t waste your appetite on Auntie Susie’s green bean casserole if you don’t love it! Choose your food carefully. Save your calories for the food you actually want.
- Take smaller bites!
You only have taste buds on your tongue, so don’t lose the flavor in your teeth and cheeks by taking huge bites. Take smaller bites and taste that pie for all it’s got! Chew your food slowly and really savor the flavors, textures and aromas. You may notice you are more satisfied with less when you pay attention.
- Ditch the guilt!
We all know that guilt leads to more eating. Fairview Hospital’s Operation Better Start Program refer to it as the “I blew it effect.” So when you make the choice to eat something, fully commit to it and allow yourself to really enjoy it. Avoid the all or nothing dieting mentality.
Happy Holidays from Fairview Hospital’s
